i get it.i use to have them all the time.you should check out this guy hes helpful.i dident buy anything but i watched some of his promotional ویڈیوز he helped me enough link
Find a set of sounds and تصاویر that are very soothing to آپ (for me its the opening of gwen stephani's what آپ waitong for) then focus on them. اگلے find a feel that آپ like, like a type of fabric and carry it around with you, then find a smell that calms آپ down like a candle and carry a mini with آپ ( I reccomend the miniatures سے طرف کی yankee candle company). سے طرف کی surrounding yourself with familiar sensations you'll calm down.
If that doesn't work try and stare at people. I know it sounds creepy but سے طرف کی focusing on others rather than yourself it can relieve stress.
Mark your پسندیدہ passages in a book and keep it with آپ so that آپ can read it when need.
Another weird thing, try to make موسیقی with your breathing like short short long, long short long, long long short.